Kin & Grove Therapy

08/18/2026

I wrote a whole blog post about why perfectionism causes procrastination and then, no joke, sat on it before actually posting it. I would like to say this was research. It was not research....;)

If you've ever wondered why the person who cares the most about doing something well is also the person who waits until the absolute last second to start something this post is for you. Perfectionism and procrastination aren't opposites. They're often the same fear showing up at two different ends of the same task.

Starting something makes it real. It can be judged, evaluated, compared to the flawless version in your head. As long as it stays unstarted, it still has the potential to be perfect. So we wait. And wait. Until the deadline forces our hand and gives us a built-in excuse if it's not quite right.

The part that might surprise you is that it's not actually your high standards causing the delay. It's the fear of not meeting them. Two very different things, and knowing which one you're dealing with changes everything about how you stop the pattern.

I wrote up the full breakdown, including a few ways to actually interrupt the cycle without lowering your standards, in this week's blog post. Blog link is in the comments!

What's the task you've been circling for days without starting? Tell me below, no judgment, I clearly have no room to judge anyone right now.

06/18/2026

You've read the books. You've listened to the podcasts. You understand who you are, and maybe even why.

Yet, you still feel stuck, repeating patterns, or not fully processing emotions.

Sometimes we use insight, analysis, and hyper self-awareness as tools to actually avoid feeling.

Understanding something and actually processing it emotionally are two different things. A lot of really smart, self-aware people spend years explaining their patterns without ever quite touching the part of them that needs to move. It can be exhausting!

I wrote about this in a new post on the blog, including what intellectualizing is actually protecting, what the gap between knowing and feeling costs you, and a self-check tool you can use to notice which mode you're in.

Link in the comments.

03/15/2026

You rewrote the email. Then you rewrote the rewrite.

If that sounds familiar, you're not imagining the exhaustion. Perfectionism doesn't feel like a flaw on the inside. It feels like diligence and caring. It might even feel like the one thing keeping everything from falling apart.

And for a long time, it works. Until the body starts pushing back. The tension that won't leave your shoulders. The Sunday dread that starts earlier every week. The promotions that happen and somehow still don't feel like enough.

Perfectionism and the inner critic genuinely believe they're protecting you. The problem is the cost. Constant vigilance is expensive. And at some point, most people realize they've been paying it for years.

The question worth asking isn't "how do I stop caring?" It's "what is all this vigilance actually protecting me from, and is it still worth it?"

If this resonates and you're curious what working through it actually looks like, I wrote about it on the blog this week. Link in the comments.

If you're in Arkansas and ready to talk, a free 15-minute consultation is a good place to start.

This content is educational and not a substitute for working with a clinical mental health provider.

03/03/2026

Getting promoted or crushing a project and feeling nothing about it is more common than you think.

I see it often with high-achieving professionals. Performance is strong, and results keep coming. But internally? Everything is starting to feel numb or flat.

This might be quiet burnout.

It can be tricky because the people experiencing burnout are usually the last to recognize it, since from the outside everything looks better than fine (often impressive).

I am sharing a blog breaking down what quiet burnout looks like, why your usual "push through it" strategy isn't working anymore, and what it's really costing you in your relationships, your health, and even your performance at work.

I also included a five-minute weekly check-in tool you can start using this week.

If this sounds like you or someone you care about, I'd love for you to give it a read or share with your overachieving bestie!

Link in comments.

This content is educational and not a substitute for working with a clinical mental health provider.

02/22/2026

You did everything right. Phone's off. The room is dark. Melatonin on the nightstand.

And yet ... 3 AM. You find yourself wide awake, with a brain running a full agenda you didn't ask for.

If that's your night more often than not, it's not a willpower thing. It's not about screens. And another sleep app probably isn't the answer.

I wrote a new blog post about what's actually keeping your brain from powering down at night, and what it looks like to approach it differently when you've been pushing through exhaustion for way too long.

Read more using the link in the comments

02/10/2026

Struggling with sleep?

Kin & Grove is now offering CBT-I (Cognitive Behavioral Therapy for Insomnia), a specialized, evidence-based therapy for people struggling with chronic sleep issues.

If you've been lying awake at night with a brain that won't shut off, feeling exhausted during the day but wired at night, or dreading bedtime because you already know how it's going to go... you're not broken. Your brain has just learned some unhelpful sleep habits, and they can be unlearned.

CBT-I is not traditional therapy. You won't spend sessions talking about your past. It's a focused, structured program where we work with your sleep data each week to make real changes.

It's recommended by leading medical organizations as the first-line treatment for chronic insomnia. I completed specialized training at the University of Pennsylvania Perelman School of Medicine to offer a truly targeted approach to the sleep struggles many people quietly face.

If this sounds like you or someone you know, I'd love to chat. I offer a free consultation to see if it's a good fit.

📞 Call or text: 479-259-1109
🔗 Learn more: kinandgrove.com/sleep-and-insomnia-therapy-arkansas
📅 Book a consultation: https://kin-and-grove.clientsecure.me/
Available in person in Bentonville or online throughout Arkansas.

02/03/2026

We might think "handling it" is showing up, still performing, still checking boxes. Might our bodies tell a different story? ⁠
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Our jaws are clenched through every meeting. Our chest is rarely exhaled, and our shoulders are slowly relocating towards our ears.⁠
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Our body likely knew we were running on empty long before my mind was willing to admit it.⁠

Clenched Jaw
You don't realize it until your yoga teacher says, "Release your tongue," and you feel your teeth unclench for the first time all day. Your body has been holding the tension of every unfinished task.

Tight Chest
Not like you can't breathe, but like you're unable to take a full inhale or exhale. Bracing in preparation mode with no off switch.

Tense Shoulders
Your body is trying to protect you from perceived threats. Threats in the form of deadlines, expectations, and the fear of not being enough.

What your body might be saying...
"I'm exhausted from pretending everything is fine. I need you to slow down. I need you to notice me."

Your body isn't overreacting. It's been keeping track of everything you've been trying to ignore. The shallow breathing? The tension you carry? This might be your body asking for gentle attention. ⁠
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High achievers are experts at overriding body signals. We've trained ourselves to push through, to ignore the messages our nervous system sends. We mistake exhaustion for laziness, dysregulation for failure.⁠
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But your body is smarter than that. It knows when you're running on fumes. It knows when "just one more thing" is actually too much. It knows the difference between sustainable intensity and chronic overdrive.⁠
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Learning to listen to what your body is telling you is one way to honor your needs and let go of perfectionism. ⁠

01/01/2026

Forget the goals for a minute. Let's write a love letter to all of the versions of you from this year first. The reflection is just as critical as the visioning. ⁠
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This one's for you, the one who keeps showing up even when it's hard.⁠
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This year, you honored yourself in ways that took real courage. You let yourself be imperfect and kept going anyway.⁠
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There were moments where you chose self-compassion over self-criticism. LOOK AT YOU. ⁠
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What's one piece of love you can gift yourself before jumping into goal-setting? ⁠

Let's work together, book your 15 minute consultation: https://kin-and-grove.clientsecure.me/
⁠Telehealth statewide in Arkansas, in-person in Bentonville, and hybrid for those who like options!
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10/08/2025

You're both on the couch, relaxing on your screens. But when did you last look at each other?

If you've felt lonely while sitting next to your partner, that feeling is real. You're not imagining the distance.

We're physically closer than ever (working from home, sharing space constantly), yet emotionally drifting. Your brain needs face-to-face connection to feel safe and bonded. When we're both looking down instead of at each other, that connection slowly erodes.

Digital drift doesn't start with a fight. It's the vague sense that something's off. The waiting for the other person to initiate. The distance that builds quietly, week after week.

Your relationship deserves the attention you give everything else. Not when things slow down (do they ever?)...

I wrote about this on the blog, why digital drift happens with couples, what you're really fighting about when you argue about screen time, and practical ways to reconnect without abandoning the technology that makes your life work.

Check out the blog for practical tips and common questions: https://www.kinandgrove.com/blog-thought-grove/digital-drift-when-your-partners-in-the-same-room-but-feels-miles-away

If this pattern feels familiar, couples therapy can help you find your way back to each other.

*This content is educational and not a substitute for working with a clinical mental health provider.*

Discover how being physically together but separate by technology can cause a slow drift in connection. Plus practical strategies to reclaim connection without abandoning your devices. Guidance for modern relationships.

09/26/2025

Another post about AI? It is getting a bit exhausting.

Behind all of these prompting and productivity hacks, there's real stress about keeping up and staying relevant.

I started drafting a blog about AI-related anxiety months ago and kept putting off posting it because the topic feels too big at times. Once I saw the recent news about Walmart’s announcements on AI and the industry's push to shift people's mindset, I figured it was time.

If stress, anxiety, and existential questions about AI have been popping up for you and you are wondering how to deal with all of these rapid changes… this blog is for you! Read my full blog post on managing AI-related anxiety.

Learn how to manage AI anxiety and workplace stress about artificial intelligence. Practical strategies for high achievers dealing with AI fears, job security concerns, and perfectionism.